December 26, 2016
MET CON: For Time (35:00)!
Goal: Sub 30:00! Pace accordingly but be competitive (85%-95%). Rest no more than 7-9 seconds at a time.
E:
BUY IN: 25 Burpees
1 Legless Rope Climb +
3 Traditional Rope Climbs
2 Parking Lot FC Runs #75/45
100 Dubs
800 M Run
1 Legless Rope Climb +
2 Traditional Rope Climbs
1 Parking Lot FC Run
100 Dubs
400 M Run
1 Legless Rope Climb +
1 Traditional Rope Climb
2 Parking Lot FC Runs
100 Dubs
400 M Run
RX:
BUY IN: 25 Burpees
800 M Run
3 Traditional Rope Climbs (b2b)
2 Parking Lot FC Runs #55/35
100 Dubs
400 M Run
2 Traditional Rope Climbs (b2b)
1 Parking Lot FC Run
50 Dubs
400 M Run
3 Traditional Rope Climbs (b2b
2 Parking Lot FC Runs
100 Dubs
SCALED:
BUY IN: 25 Burpees
75 Dubs (150 Singles)
800 M Run
2 Traditional Rope Climbs (1 assisted Rope Climb or 25 KB SDL High Pulls #44/25)
2 Parking Lot FC Runs #45/25
50 Dubs (100 Singles)
400 M Run
2 Traditional Rope Climbs (1 assisted Rope Climb or 25 KB SDL High Pulls)
1 Parking Lot FC Run
75 Dubs (150 Singles)
400 M Run
2 Traditional Rope Climbs (1 assisted Rope Climb or 25 KB SDL High Pulls)
2 Parking Lot FC Runs